This all-levels, 30-minute workout is the perfect way to kick off your path to building strength, endurance, and resilience. Whether you're new to rucking or a seasoned pro, this routine is designed to meet you where you are and help you take that first powerful step forward.
Using just your bodyweight or, if you're more advanced, a sandbag, you’ll power through a series of effective moves that focus on building lower body strength, core stability, and upper body endurance. With every squat, push-up, and lunge, you’re building the foundation for a stronger ruck journey.
This is more than just a workout—it's the kickoff to something stronger. 💪
EQUIPMENT YOU NEED:
- OPTIONAL: Sandbag or Sandbell
NOTES
- Complete three rounds of exercises for a 30-minute time-cap workout. Start your clock aftr completing your warm-up exercises. Don't skip those!
- This WOD is all levels, so it can be done as a bodyweight workout, but there are links to modify it for use with a sandbag.
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REMINDER:
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WARM UP
| 1:00 | Arm Circles (:30 seconds each direction) |
| 1:00 | Bodyweight Squats |
| 1:00 | High Knees* |
| 1:00 | Trunk Circles |
*If needed, High Knees can be marched.
WORKOUT x 3 Rounds / 30:00 Time Cap
| 8-12 x reps | Air Squats (or Sandbag Squats) |
| 8-12 x reps | Bodyweight Push-Ups (or Sandbag Chest Press) |
| 8-12 x reps | Bodyweight (or Sandbag) Reverse Lunges |
| :30 (or 1:00) | Plank Hold (your choice of elbows or hands) |
| 8-12 x reps | Bodyweight Good Mornings (or Sandbag Deadlifts) |
